We have uploaded a few new videos, so if you are feeling confident in functional progression 1-4, then try out five and six today.

FP1 x 10, FP5 x 10

FP2 x 10, FP6 x 10

https://www.youtube.com/watch?v=NKxJ8S3EfV0

https://www.youtube.com/watch?v=ZjSWhK4aB1U

For Quality

30 Wall Angels, Then 2 Rounds:

10 each, Shoulder Circuit

10 Strict Pull-Ups or Ring Rows

10 Barbell Strict Press

https://www.youtube.com/watch?v=SkPhq6H_COc

https://www.youtube.com/watch?v=IXeAMbRBazc

https://www.youtube.com/watch?v=FLLmEsdgpyo

Strength

Warm up to a load that you could do 10 reps in a row with beautiful patterns, no more than 50% of your 1RM. We only move loads that we do know we can lift.

9 x 3 Neutral Grip Bench Press every 60 seconds

https://www.youtube.com/watch?v=LRY0tg_qpwA

Conditioning

You have 3 rounds total. Each round is 90s followed by a 90s rest interval. If you need more rest take it. This is a medium-high intensity for three ninety-second work intervals. Please continue to breathe and take breaks as needed. Choose a load for the double kettlebells in which you could do 6-10 reps in a row.

Three, ninety-second rounds of the following:

8 Cal Row or Aidryn

Max Number of Beautiful, Double Kettlebell Clean and Press

-Rest 90s-

https://www.youtube.com/watch?v=kyo4h5nNl8A

Accessory

Choose a band in which you can do all 50 in a row, or pretty dang close.